Parsi Potatoes with Egg

Vegetarian
Gluten Free
Dairy Free
Health score
30%
Parsi Potatoes with Egg
300 min.
4
317kcal

Suggestions

Ingredients

  • teaspoon brown mustard seeds 
  • cup cilantro leaves coarsely chopped
  • teaspoon cumin seeds 
  • 20  curry leaves fresh
  • large eggs separated
  • large onion thinly sliced
  • servings roasted cashews; cilantro chopped
  •  to 4 serrano chiles fresh green
  • 0.5 teaspoon turmeric 
  • tablespoons vegetable oil 
  • 0.3 cup water 
  • pounds yellow-fleshed potatoes such as yukon gold small to medium

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Cover potatoes with cold water by 1 inch in a medium saucepan, then stir in 1 tablespoon salt and simmer until not quite tender, about 8 minutes.
  2. Drain potatoes and cool slightly. Peel potatoes, then quarter and slice about 1/2 inch thick.
  3. Heat oil in a 12-inch skillet over medium heat until it shimmers, then cook mustard and cumin seeds until a shade darker and mustard seeds begin to pop, about 45 seconds.
  4. Add curry leaves and chiles and cook, stirring, 30 seconds.
  5. Add onion and cook, stirring occasionally, until soft and translucent, about 10 minutes. Stir in turmeric and 1 1/2 teaspoons salt, then add potatoes and cook over low heat, stirring occasionally, until potatoes are tender, 10 to 14 minutes. Discard chiles, then stir in cilantro and salt to taste.
  6. Transfer to a 10-inch heavy skillet with a high-domed lid (or use a metal bowl or inverted skillet as a lid) and keep warm, covered, over very low heat.
  7. Beat egg whites with a pinch of salt until they just hold stiff peaks. Lightly beat yolks with a fork, then stir in a spoonful of beaten whites to lighten them. Fold in remaining whites gently but thoroughly.
  8. Drizzle water around edge of skillet and spread eggs evenly over surface of potatoes. Increase heat and bring liquid just to a simmer (to create steam). Cover skillet, then reduce heat to low and cook until surface is dry and slightly springy to the touch, 12 to 14 minutes.
  9. The brown mustard seeds and fresh curry leaves give this dish a complex flavor, but consider those ingredients optional if you can't find them.

Nutrition Facts

Calories317kcal
Protein12.76%
Fat31.45%
Carbs55.79%

Properties

Glycemic Index
38.19
Glycemic Load
29.8
Inflammation Score
-10
Nutrition Score
27.708695660467%

Flavonoids

Luteolin
0.19mg
Isorhamnetin
1.88mg
Kaempferol
2.06mg
Myricetin
0.01mg
Quercetin
12.04mg

Nutrients percent of daily need

Calories:317.06kcal
15.85%
Fat:11.28g
17.36%
Saturated Fat:2.4g
14.98%
Carbohydrates:45.03g
15.01%
Net Carbohydrates:38.82g
14.12%
Sugar:3.78g
4.2%
Cholesterol:139.5mg
46.5%
Sodium:72.49mg
3.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.3g
20.61%
Vitamin B3:60.13mg
300.63%
Vitamin C:150.66mg
182.62%
Folate:652.93µg
163.23%
Vitamin B6:0.82mg
40.79%
Potassium:1116.96mg
31.91%
Vitamin K:30.42µg
28.97%
Fiber:6.2g
24.82%
Manganese:0.48mg
24.01%
Phosphorus:227.82mg
22.78%
Selenium:12.64µg
18.06%
Iron:3.14mg
17.42%
Magnesium:68.7mg
17.17%
Copper:0.33mg
16.72%
Vitamin B2:0.27mg
16.1%
Vitamin B1:0.23mg
15.1%
Vitamin A:715.23IU
14.3%
Vitamin B5:1.34mg
13.36%
Zinc:1.34mg
8.91%
Calcium:86.84mg
8.68%
Vitamin E:1.15mg
7.64%
Vitamin B12:0.33µg
5.56%
Vitamin D:0.75µg
5%
Source:Epicurious